Lunchboxes for sports stars

Get up to 25% cash back when you shop these delicious Vitality lunch box menus. 

Please note: Nutritional needs of children vary widely based on age and activity levels.. For more information or should you require individualised advice please contact your dietitian, or go to www.adsa.org.za to locate a dietitian in your area.

  1. MONDAY

    Crackers with nut butter.
    Grilled chicken breast with an apple, walnut and red & yellow pepper salad, drizzled with fat-free
    yoghurt.
    Carrot and cucumber sticks.
    Your choice of whole fresh fruit.
    Plain milk to drink.

  2. TUESDAY

    Omelette pancakes* rolled with fat-free smooth cottage cheese and smoked salmon or trout.
    Cherry tomatoes, carrot sticks, snap peas, mini corn with a bean dip**.
    Dried fruit.
    Home-made popcorn.

    *Omelette: pour beaten eggs into a non-stick pan to make omelettes as thin as pancakes.
    **Bean dip: Drain and rinse canned butter beans, blend with lemon juice and olive oil.

  3. WEDNESDAY

    Brown rice or quinoa* and chickpea salad with pecan nuts, peas and halved cherry tomatoes with a lemon juice, olive oil and chopped mint dressing.
    A fresh banana sliced into fat-free yoghurt.

    *Use left over rice from dinner or prepare in advance and freeze in individual portions.

  4. THURSDAY

    *Egg cups with onion, potato, baby marrow and sweetcorn.
    Coleslaw – cabbage, carrot, cashew nuts, raisins and fat-free plain yoghurt as a dressing.
    Your choice of whole fresh fruit.
    Plain milk to drink.

    *Egg cups: Chop cooked potatoes & marrows, add frozen corn and fry for a few minutes. Spoon into a greased muffin pan and pour six beaten eggs over. Bake until golden brown and set.  

  5. FRIDAY

    Ostrich burger* & carrot, lettuce on a whole-wheat seed roll.
    Cucumber sticks with avocado dip**
    Fruit
    Plain milk to drink.

    *Burger: Combine 500g ostrich mince, 1 finely chopped onion, a handful chopped parsley, a chopped garlic clove  and a ½ cup oat bran, shape into 8 patties and cook. 
    **Dip: Mix avocado, smooth cottage cheese and lemon juice.